Leap Education
4 Simple Movements to Ease Desk-Related Pain
Author
Director, Physiotherapist. Doctor of Physiotherapy B.Ex.Sc
Daniel White-Alikakos is the Director and Lead Physiotherapist at Leap Healthcare in Mount Waverley, where he helps clients recover from injury, improve movement, and return to the activities they love. Holding a Doctor of Physiotherapy and a Bachelor of Exercise and Sport Science, Daniel specialises in sports injury rehabilitation, running assessments, and strength-based recovery programs. With over a decade of clinical experience and a background as an elite-level sprinter, he delivers evidence-based care tailored to athletes and active individuals of all levels.
If you spend long hours sitting at a desk, you’re not alone. Many people experience stiffness, tight muscles and discomfort in the lower back, neck or hips due to prolonged sitting. Over time, this can lead to muscle weakness, reduced mobility and poor posture.
The good news is that a few simple movements can help reduce discomfort and support better posture. Below are four exercises you can start doing today.
1. Hip Flexor Stretch
Sitting shortens the hip flexors, which may contribute to lower back pain and hip stiffness.
How to do it:
Step one foot forward into a lunge position
Keep the back leg straight and gently push your hips forward
Hold for 20 to 30 seconds
Switch sides and repeat 2 to 3 times
Tip: Engage your core to protect your lower back during the stretch.
2. Thoracic Extension
A rounded upper back is common for desk workers. This movement helps open the chest and lengthen the spine.
How to do it:
Sit or kneel with hands placed behind your head
Gently arch through your upper back while lifting your gaze
Hold for 5 to 10 seconds, then return to neutral
Repeat 10 to 12 times
Tip: Try this over a foam roller or the back of a chair for more intensity.
3. Glute Bridge
Inactive glutes from too much sitting can affect hip and lower back stability. Glute bridges help re-engage and strengthen these muscles.
How to do it:
Lie on your back with knees bent and feet hip-width apart
Press through your heels and lift your hips up
Squeeze your glutes at the top before slowly lowering down
Perform 3 sets of 12 to 15 repetitions
Tip: Keep your core activated and avoid arching your back.
4. Seated Chin Tucks
This gentle movement relieves neck tension and supports better head posture.
How to do it:
Sit upright and tuck your chin back slightly
Imagine creating a “double chin”
Hold for 5 seconds and relax
Repeat 10 to 12 times
Tip: Do this movement throughout the day to ease neck stiffness.
Move More, Sit Less
These four movements are quick, easy and effective for anyone spending long hours at a desk. Incorporating them into your routine can help ease discomfort, prevent posture-related problems and support long-term mobility.
If you’re experiencing persistent pain from sitting or poor posture, book a physiotherapy consultation with Leap Healthcare in Mount Waverley. Our experienced team is here to help you move better and feel your best.